Full Body workout program for beginners.

[jksince94]

I was so spectacularly sore I took two days off, called it my weekend, and started the regular schedule after that.

You generally should lift through DOMS but if it is crippling, maybe not. Ive been sore a lot in my life and done some pretty strenuous stuff, but that was the worse DOMS I have ever had.

wow! lol.

can you vouch for the size gains of SS as well? i know its an awesome program for strength gains, but i really want to put on some mass. will this program be effective for that as well?

[Farley1324]

wow! lol.

can you vouch for the size gains of SS as well? i know its an awesome program for strength gains, but i really want to put on some mass. will this program be effective for that as well?

I followed SS, I ate my food, drank my milk, gained my bodyweight and as a result people say I look bigger and can tell I have been lifting weights. Not to mention the actual strength increases, for a beginning novice program that's pretty darn good.

You need to get not-weak before you worry about training with specificity

[grumble1]

I'd also recommend SS, under the understanding that it takes you from weaktown to strongtown, and then you can choose whether or not to get on the road to bodybuildingtown. It's a good way to progress in your training.

All Pros also works, but the progress is a little slower.

[jksince94]

I followed SS, I ate my food, drank my milk, gained my bodyweight and as a result people say I look bigger and can tell I have been lifting weights. Not to mention the actual strength increases, for a beginning novice program that's pretty darn good.

You need to get not-weak before you worry about training with specificity

yea that's a good point. what's your take on increasing the reps from 5 to 8? on the FAQ it says it could be a good idea, but the only downside is that beginners such as myself may lack in technique during the last few reps. if i stick with a comfortable weight and maintain strict form, will the 8 rep sets be better for putting on mass?

[grumble1]

yea that's a good point. what's your take on increasing the reps from 5 to 8? on the FAQ it says it could be a good idea, but the only downside is that beginners such as myself may lack in technique during the last few reps. if i stick with a comfortable weight and maintain strict form, will the 8 rep sets be better for putting on mass?

Do not change the rep scheme. You won't be able to add weight to the core lifts every workout doing 8 reps. Do the program as written.

[Farley1324]

yea that's a good point. what's your take on increasing the reps from 5 to 8?

Don't.

[jksince94]

Don't.

OK, got it. well looks like i'm all ready to start next week once school is over with. thanks for all of the help guys!

[CookAndrewB]

Do you have the ability to have a coach work with you on form for the lifts? You are pretty young, and I think it would be a good idea to have someone work with you for a while. When I started training, your age, I had two powerlifters that really helped get me off on the right foot. Without their help I am pretty sure I would have been screwed.

[jksince94]

Do you have the ability to have a coach work with you on form for the lifts? You are pretty young, and I think it would be a good idea to have someone work with you for a while. When I started training, your age, I had two powerlifters that really helped get me off on the right foot. Without their help I am pretty sure I would have been screwed.

i'm going to do my best but it's not likely. i may hire a personal trainer to take a look at me.

[CookAndrewB]

i'm going to do my best but it's not likely. i may hire a personal trainer to take a look at me.

Save the cash, nobody at the gym will watch you?

[jksince94]

Save the cash, nobody at the gym will watch you?

if i see a guy that seems to know what he's doing, then ill try to get him to take a look at me. i go to the Y and there's not that many people there, and most of them are either teenagers doing curls all the time or older males who just come in, do some cardio and machines, and then get out. =/. never seem someone who really looks like they know what they're doing.

[Farley1324]

Save the cash, nobody at the gym will watch you?

how many people at the gym have a freaking clue?

[CookAndrewB]

how many people at the gym have a freaking clue?

Do you work out at a gym?

Look, I'm not saying grab the first warm body that walks by and hope it is Dave Tate... but most gyms have a member or two that is worth a darn. I have trained at the local YMCA, and if someone asked me to give them a form check, I would gladly do it. The trick might be to go at various times and scope out the crowds.

The Y should also have someone in charge of the weight room, they might have a clue. Ok... probably not, but sometimes you gotta ask.

...or buy a video camera and start posting vids. It is just hard to coach by vid, not being able to cue a lifter in the moment and all.

[WOLFED1]

I may be posting in the wrong spot for this. this is the second spot i posted it. sorry, But here is my situation... I work 11 hour days. I try to watch what im eating so im portioning my food and taking in about 1400 to 1600 calories a day. I fit my weights workout in on my lunch hour so I get about 45 min of weight training a day. Usually about enought time for 5 or 6 exercises, on whatever area im working that day. I have been able to hold to this for about 4-5 days a week, for the past 5 weeks. but I have latley been feeling it is not enough. I am not seeing the results I have been hoping for yet. I have started to go to my home gym after work and do some cardio on the treadmill for about 30- 45 min about 3 days a week. It has only been about 3 weeks so I have not been doing it long enough to see any big results yet but does any one have any recommendations or critizism??

THANK YOU MILLIONS!!

[grumble1]

I may be posting in the wrong spot for this. this is the second spot i posted it. sorry, But here is my situation... I work 11 hour days. I try to watch what im eating so im portioning my food and taking in about 1400 to 1600 calories a day. I fit my weights workout in on my lunch hour so I get about 45 min of weight training a day. Usually about enought time for 5 or 6 exercises, on whatever area im working that day. I have been able to hold to this for about 4-5 days a week, for the past 5 weeks. but I have latley been feeling it is not enough. I am not seeing the results I have been hoping for yet. I have started to go to my home gym after work and do some cardio on the treadmill for about 30- 45 min about 3 days a week. It has only been about 3 weeks so I have not been doing it long enough to see any big results yet but does any one have any recommendations or critizism??

THANK YOU MILLIONS!!

1. You aren't eating enough. Try bumping your calories up to 3000, and eat 1g/lb of protein/day. If you don't eat enough, you won't see results. PERIOD.

2. You are likely not following a program that can increase your strength and workload systematically. You need to do something that makes sense. Read up on the programs available here if you like, but don't do a split.

3. 5 weeks is not long. At this point, you are likely tapering off on neural recruitment and your muscles are just now starting to want to start growing.

Summary: eat more, get on a program that can progressively load you and be more patient. Instant results just don't happen.

[Farley1324]

Do you work out at a gym?

That makes the answer somewhere in the ballpark of "one".

If you are observant you'll think I know what I am doing by watching, but most guys don't fit that description: Squatting relatively heavy, DEEP, without back rounding, with lifting shoes, with a Rippetoe and Killgore journal sticking out of my bag;.

How many fit that description?? I've seen maybe two guys at my gym I would trust with ANY squat advice, and even they stare at the ceiling.

[CookAndrewB]

I may be posting in the wrong spot for this. this is the second spot i posted it. sorry, But here is my situation... I work 11 hour days. I try to watch what im eating so im portioning my food and taking in about 1400 to 1600 calories a day. I fit my weights workout in on my lunch hour so I get about 45 min of weight training a day. Usually about enought time for 5 or 6 exercises, on whatever area im working that day. I have been able to hold to this for about 4-5 days a week, for the past 5 weeks. but I have latley been feeling it is not enough. I am not seeing the results I have been hoping for yet. I have started to go to my home gym after work and do some cardio on the treadmill for about 30- 45 min about 3 days a week. It has only been about 3 weeks so I have not been doing it long enough to see any big results yet but does any one have any recommendations or critizism??

THANK YOU MILLIONS!!

What exactly is the goal? Judging by your avatar you aren't looking to become a bodybuilder. In order to really answer this question, I would need a lot more information. You could spend 7 hours a day spinning your wheels, or you could put in 30 minutes a day and make amazing progress. But I can't tell any of that, or steer your course, if you don't provide more details.

That makes the answer somewhere in the ballpark of "one".

If you are observant you'll think I know what I am doing by watching, but most guys don't fit that description: Squatting relatively heavy, DEEP, without back rounding, with lifting shoes, with a Rippetoe and Killgore journal sticking out of my bag;.

How many fit that description?? I've seen maybe two guys at my gym I would trust with ANY squat advice, and even they stare at the ceiling.

Oh, c'mon. I think your average gym rat is a fcuktard, but I have faith that I can find SOMEONE who knows enough to provide pretty basic guidance. Obviously there is a difference in the guidance that Louie Simmons can give, and advice I could give... doesn't make me a bad starting point (pretty damn good, actually, but I'm not going to help an elite lifter get better, I'm not there). Truthfully, I could take someone and tell them what they need to watch for and then ask them if they saw it. That would take some time, but it isn't a bad idea eaither.

[Farley1324]

What exactly is the goal? Judging by your avatar you aren't looking to become a bodybuilder. In order to really answer this question, I would need a lot more information. You could spend 7 hours a day spinning your wheels, or you could put in 30 minutes a day and make amazing progress. But I can't tell any of that, or steer your course, if you don't provide more details.



Oh, c'mon. I think your average gym rat is a fcuktard, but I have faith that I can find SOMEONE who knows enough to provide pretty basic guidance. Obviously there is a difference in the guidance that Louie Simmons can give, and advice I could give... doesn't make me a bad starting point (pretty damn good, actually, but I'm not going to help an elite lifter get better, I'm not there). Truthfully, I could take someone and tell them what they need to watch for and then ask them if they saw it. That would take some time, but it isn't a bad idea eaither.

You know what's a lot easier?

Set up your camera (or get someone to use it), get a video, and post it on bb.com.

[CookAndrewB]

You know what's a lot easier?

Set up your camera (or get someone to use it), get a video, and post it on bb.com.

In before "That squat wouldn't get three white lights in a powerlifting competition" comments

[Farley1324]

In before "That squat wouldn't get three white lights in a powerlifting competition" comments

I've never been...but don't you only need two?

[WOLFED1]

[QUOTE=CookAndrewB;504861531]What exactly is the goal? Judging by your avatar you aren't looking to become a bodybuilder. In order to really answer this question, I would need a lot more information. You could spend 7 hours a day spinning your wheels, or you could put in 30 minutes a day and make amazing progress. But I can't tell any of that, or steer your course, if you don't provide more details.



MORE OF LESS MY GOAL IS TO BE A LIL MORE TONE. I WANT DEFENITION IN MY ARMS, LEGS, AND ABS. BUT MY QUESTION IS IF I AM NOT WORKING OUT ENOUGH OR TO MUCH? MORE OR LESS LIKE I SAID NOT SEEING WHAT I WANT YET I HAVE BEEN WORKING OUT FOR ABOUT 16 MONTHS NOW AND STICKING TO A STRICK ROUTINE LATLEY, JUST LOOKING FOR POINTERS. PM ME IF U WOULD LIKE I CAN ANSWER ANY QUESTIONS U MAY HAVE.

[jksince94]

You know what's a lot easier?

Set up your camera (or get someone to use it), get a video, and post it on bb.com.

will do!